Hiit Cardio prior to lifting Heavy

nckfitheart2009

nckfitheart2009

Cathlete
Hi Everyone,

I have just read Cathe's newsletter and come accross, again, an important piece of information for those keen on building some muscle.

Although some of the study are not 100% conclusive, I will from now on *always* add a short Hiit premix prior to lifting heavy i.e more than 65% one rep max.

Personally I have always preferred my cardio before lifting since I started working out Cathe. I am going to love my Hiit even more now. Plus my habit of working out early morning has just proven to be the best approach for my goal.

Here is the link of the article:

Cathe Friedrich - Resistance Training and Testosterone: What Role Does It Play in Women?

Hope you find this helpful buddies,

Happy reading;)
 
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Thanks for this Nathalie! You're the best!

I generally like to do my Hiits after heavy lifting (upper body only--too pooped after lower body :p). But I did not really see anything about doing a Hiit or other before heavy lifting...did I miss something? Did they say it was better to do before or after? Or maybe it was a different article?

Thanks and blessings to you
 
tralaiven said:
Thanks for this Nathalie! You're the best!

I generally like to do my Hiits after heavy lifting (upper body only--too pooped after lower body :p). But I did not really see anything about doing a Hiit or other before heavy lifting...did I miss something? Did they say it was better to do before or after? Or maybe it was a different article?

Thanks and blessings to you
Click to expand...

It's better to do Hiit after because the lifting ability can be affected. I have experienced that for premixes lasting 30 minutes only.

Personally I prefer to do shorter than half an hour premixes prior to lifting. "For example a short heavy bag would be ideal before an upper body lifting. A 30/20 Hiit premix from TTM lasting 17 minutes would be ideal prior to a squat rack". This can be very demanding on muscles. Hiit boost fat burning, surge the adrenaline, produce hormones (Testosterone less than men ;) and growth hormone ---Hormones coming into play to build muscles). Lifting heavy does cause same effect but my personal preference is to be in fat burning zone before lifting.;)

Tracy, please do not feel compelled to switch.:):):)

Take care,
 
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Thank you Nathalie ,
I always love to read your posts , and this makes so much sense ! I don't build muscle mass very easily and have had a tough time getting out of the ,' cardio every day ' , habit because I like the way it makes me feel - those endorphins are the best . But - since I have reduced the cardio to shorter Hiit workouts and only 3x a week max , I'm seeing muscle definition like never before and lifting heavier too .
Thanks for highlighting this . I read the article , but not as well as I should have !
Kate
 
Back when I was in college I used to pair up a heavy circuit (stationary cycle between reps) and then do 3 miles of walking afterwards. It worked out really well. My form was good, because it was early, I was able to focus on heavy, but I never got cold because of the 1 min. of cycling (not too intense.) I hadn't thought about that workout in over 15 years!!!:eek:
 
I know that anytime I've tried the cardio before heavy weights my lifting suffers - it's like I need every spare ounce of energy to do it at all . Those were always long cardio sessions , though . These short sessions sound more plausible . I'm still working on resisting the daily cardio urge [ although doing Xtrain had really helped me with that . ]
Thanks for these different suggestions !
 
I just started doing a short CF,TTM, or XTT premix before lifting....I was just tired of the STS warm-ups...love it.
 
Kate A . said:
Thank you Nathalie ,
I always love to read your posts , and this makes so much sense ! I don't build muscle mass very easily and have had a tough time getting out of the ,' cardio every day ' , habit because I like the way it makes me feel - those endorphins are the best . But - since I have reduced the cardio to shorter Hiit workouts and only 3x a week max , I'm seeing muscle definition like never before and lifting heavier too .
Thanks for highlighting this . I read the article , but not as well as I should have !
Kate
Click to expand...

Hi Kate,

Awww Your compliment makes me feel humbled:eek::eek:.

I can relate to what you have mentioned above regarding cardio.
We all learn from trial and error/failure;)
Could not agree more on reducing cardio for shorter Hiit to add definition. I have experienced it myself. Hiit is the way to go for gaining definition, building more muscle and burning fat. Lifting safely HEAVY is also the way to go. We have to push ourselves outside the comfort zone ;)

I hope cathe comes up with more kickbox tabata so we could add to upper body lifting sessions.

Hiit has worked wonders on my midsection. I was truly amazed.

Have a good week kate;)

To Rapidbreath,

That is a great idea. Alternating Lifting Reps with stationary cycling. That is interval. I would time myself to ensure I am not resting too long and keep the intensity high.
BTW, There is an interval timer on workout manager. I have used and recorded a mini interval ;)

Have a good week ;)

To Repo,

TTM and CF premixes are my favourite short premixes.

Take care,
 
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Repo said:
I just started doing a short CF,TTM, or XTT premix before lifting....I was just tired of the STS warm-ups...love it.
Click to expand...

I LOVE THIS IDEA :eek:!!!!
I have thought about throwing one of the tabata segments on to warm up for weight days....I am going to give it a try this week for my two STS Total Body days that I have scheduled in place of the STS warm up. THANKS for the idea!
 
I pretty much do only short segments of tabata/interval cardio these days after my weight work or combined with it as a weight/cardio circuit. I love it! :)
 
Tabata

Fit_mommy said:
I pretty much do only short segments of tabata/interval cardio these days after my weight work or combined with it as a weight/cardio circuit. I love it! :)
Click to expand...

Your post reminded me of Cardio and Weight from IMAX2 dvd.
I will revisit it soon cause it's so much fun. Great way to combine cardio and weight.:):)
 
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nckfitheart2009 said:
Hi Kate,

Awww Your compliment makes me feel humbled:eek::eek:.

I can relate to what you have mentioned above regarding cardio.
We all learn from trial and error/failure;)
Could not agree more on reducing cardio for shorter Hiit to add definition. I have experienced it myself. Hiit is the way to go for gaining definition, building more muscle and burning fat. Lifting safely HEAVY is also the way to go. We have to push ourselves outside the comfort zone ;)

I hope cathe comes up with more kickbox tabata so we could add to upper body lifting sessions.

Hiit has worked wonders on my midsection. I was truly amazed.

Have a good week kate;)

To Rapidbreath,

That is a great idea. Alternating Lifting Reps with stationary cycling. That is interval. I would time myself to ensure I am not resting too long and keep the intensity high.
BTW, There is an interval timer on workout manager. I have used and recorded a mini interval ;)

Have a good week ;)

To Repo,

TTM and CF premixes are my favourite short premixes.

Take care,
Click to expand...

Hi, example: STS Hiit 30min before weigths 3 times a week, how about the another 3 days? Im sorry but Im slow some times. Thank you
 
Hi Mariposa1973,

It's all depend on your short/long term goal.

To reply to your question. You could do one metabolic workout such as cardiosuperset, plus long steady step such or low impact challenge .You could even do another weight lifting dvd High rep or Muscle max. You have three dvd but you do not need to do them all. It depend on your ability to recover.

Hope this help;)
All the best,
 
Maritza:

"Hi, example: STS Hiit 30min before weights 3 times a week, how about the another 3 days? I'm sorry but I'm slow some times. Thank you"

yes, that could work. However, the HiiT needn't be as long as 30 mins: 20 would work just as well.

Maritza, you are not slow. Simply, you are working in another language, that's all!

Also, Nathalie, I did not conclude from the article what you did: I understood that both HiiT cardio and heavy lifting both trigger growth hormone surges in the body that will lead to the desired increase in muscle mass and strength. However, I did not conclude that you have to do both together, in the same session, to trigger this effect. You could combine both in the same workout, but that it is not necessary.

Clare
 
maddiesmum said:
Maritza:

"Hi, example: STS Hiit 30min before weights 3 times a week, how about the another 3 days? I'm sorry but I'm slow some times. Thank you"

yes, that could work. However, the HiiT needn't be as long as 30 mins: 20 would work just as well.

Maritza, you are not slow. Simply, you are working in another language, that's all!

Also, Nathalie, I did not conclude from the article what you did: I understood that both HiiT cardio and heavy lifting both trigger growth hormone surges in the body that will lead to the desired increase in muscle mass and strength. However, I did not conclude that you have to do both together, in the same session, to trigger this effect. You could combine both in the same workout, but that it is not necessary.

Clare
Click to expand...

It is not necessary to do both at the same time. It's up to individual. Doing both cardio and weight at the same time is better time efficient. Plus more calories are burnt.I do do one session after an other consecutively. Sometimes I do morning and evening. I do mix up and change. I do also do cardio and weight for example cardio leg blast from Xtrain. I think we are all aware of the importance of switching and changing routines up.;)
 
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You guys do HiiT and weights back to back? I'm ready to pass out after one of the HiiT workouts. I feel like a wimp reading this post.
 
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